Clients fat of twenty-nine percent.Peters Basal Metabolic rate is

Clients Background and Goals

Peter works full time so he is not very active and doesn’t really maintain a healthy diet. Peters goals for himself is that he wants to lose weight, tone his body, and live a healthy lifestyle. Back in college he had some experience of training.He is 28 years old six foot four weighs two hundred fifty two pounds with a body fat of twenty-nine percent.Peters Basal Metabolic rate is 2,215, and body mass index is 30.67. Peters resting heart rate is 80 beats per minute. His target heart rate is 147 at 60% and 170 beats per minute at 80%.

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My responsibilities as a trainers

Being a personal trainer I must get to know my clients for who they are, what they might do outside of the gym, how active he is on a daily basis. I want to try and build a relationship in order to improve effectiveness and be sure to make him feel comfortable. My main focus when having any clients is to maintain professionalism and keep striving my clients for success.

Some healthy food sources I will provide 







Brown rice



Whole grains


Olive oil


Whey protein 

Coconut oil 



Almond butter


Ground beef

      The program I have designed consist of a 12 week mesocycle. Starting off with low volume and low intensity, this will gradually increase every few weeks.The reason to this is to strengthen the muscles to withstand harder training when it comes time. If My clients don’t feel comfortable doing a certain exercise then I will make an adjustment for them to work the same muscle with another exercise. I will ask my clients to sacrifice processed foods and sugars, and throughout the day lots of water especially during training. I will throughly explain how all the carbs, and fats work to my clients and the importance of it, and will also will have them make a food log to help track what he is doing throughout the day and see if there is anything I need to change for them over time. At the beginning It will consist more on little changes and then later on I will include some more protein and carbs into their daily calorie consumption. I do understand my position as a trainer I am not a dietician, so then I will not give a diet plan but suggest to him the healthy food recommendations.

Workout Program 
Weeks 1-3

Hack squat:1-2 sets, 10-12 reps
Leg curl:1-2 sets, 10-12 reps
Standing calf raise: 1-2 sets, 10-12 reps
Bench press:1-2 sets, 10-12 reps
T-Bar row: 1-2 sets, 10-12 reps
Military Press: 1-2 sets, 10-12 reps
Seated dumbbell bicep curl: 1-2 sets, 10-12 reps
Cable push downs: 1-2 sets, 10-12 reps
Plank:1-2 sets, 30 second hold

Workout Program 
Weeks 4-9
Split Training 
Monday: chest/Biceps/Triceps,Wednesday:back/shoulders, Friday:Quads/Hams/Calves/Abs

Dumbbell bench press:4 sets, 8-10 reps
Fly machine: 4 sets, 8-10 reps
Single arm dumbbell curls: 3 sets, 8-10 reps
Close grip push downs on cable(tricep):3sets, 8-10 reps

Straight leg Deadlift: 3 sets, 10-12 reps
Lat pull down: 4 sets, 10 reps
One arm dumbbell rows: 3 sets, 10 reps
Machine shoulder press: 4 sets, 8-10 reps
Lateral raise with cable: 3 sets, 10 reps

Leg press: 4 sets, 8-10 reps
Leg Extensions: 3 sets, 10-12 reps
Leg curls: 3 sets, 10-12 reps
Leg raises: 3 sets, 20 reps

Cardio: Tuesday/Thursday 
15-30 minutes stair master

Weeks 10-12
Split training 
Monday:chest/back, Wednesday:shoulders/arms, Friday:quads/hams/calves

Incline Bench Press: 6 sets, 8 reps
Incline bench dumbbell press:3 sets, 8 reps
Rack pulls: 6 sets, 8 reps
Dumbbell rows: 3 sets, 8 reps

Seated Dumbbell press:5 sets, 8 reps
Close grip bench press: 5 sets, 10 reps
Standing barbell curls: 5 sets, 10 reps

Squat:6 sets, 8 reps
Standing leg curls: 4 sets, 8 reps
Seated calf raise: 5 sets, 8 reps

Thursday: 15-30 min run
Saturday:15 min stairs

Note: Before each workout be sure to warms up such as treadmill and stretch to prevent injuries.